What type of diet should a diabetic follow

If you have diabetes, you should focus on eating lean protein, high-fiber, less processed carbs, fruits, and vegetables, low-fat dairy, and healthy vegetable-based fats such as avocado, nuts, canola oil, or olive oil.

You should also manage your carbohydrate intake. Have your doctor or dietitian provide you with a target carb number for meals and snacks. Generally, women should aim for about 45 grams of carb per meal while men should aim for Ideally, these would come from complex carbs, fruits, and vegetables.

The American Diabetes Association offers a comprehensive list of the best foods for those with diabetes. Their recommendations include:. Staying hydrated is also important when it comes to overall health. Choose noncaloric options such as water and tea whenever possible. For people with diabetes, there are certain foods that should be limited.

These foods can cause spikes in the blood sugar or contain unhealthy fats. Get good diet tips for insulin resistance ». The DASH plan was originally developed to help treat or prevent high blood pressure hypertension , but it may also reduce the risk of other diseases, including diabetes. It may have the additional benefit of helping you lose weight. People following the DASH plan are encouraged to reduce portion sizes and eat foods rich in blood pressure-lowering nutrients, such as potassium, calcium, and magnesium.

People with diabetes on this plan are advised to reduce their sodium intake to 1, milligrams per day. The plan also limits sweets, sugary beverages, and red meats. The Mediterranean diet is inspired by traditional foods from the Mediterranean.

This diet is rich in oleic acid, a fatty acid that occurs naturally in animal and vegetable-based fats and oils. Countries that are known for eating according to this diet pattern include Greece, Italy, and Morocco. A Mediterranean-type diet may be successful in lowering fasting glucose levels, reducing body weight, and reducing the risk of metabolic disorder, according to a study in Diabetes Spectrum.

Red meat may be consumed once per month. These include:. Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet. You may use a few different approaches to create a diabetes diet to help you keep your blood glucose level within a normal range. With a dietitian's help, you may find that one or a combination of the following methods works for you:.

The American Diabetes Association offers a simple method of meal planning. In essence, it focuses on eating more vegetables. Follow these steps when preparing your plate:. Because carbohydrates break down into glucose, they have the greatest impact on your blood glucose level. To help control your blood sugar, you may need to learn to calculate the amount of carbohydrates you are eating so that you can adjust the dose of insulin accordingly.

It's important to keep track of the amount of carbohydrates in each meal or snack. A dietitian can teach you how to measure food portions and become an educated reader of food labels. He or she can also teach you how to pay special attention to serving size and carbohydrate content. If you're taking insulin, a dietitian can teach you how to count the amount of carbohydrates in each meal or snack and adjust your insulin dose accordingly.

A dietitian may recommend you choose specific foods to help you plan meals and snacks. You can choose a number of foods from lists including categories such as carbohydrates, proteins and fats.

One serving in a category is called a "choice. For example, the starch, fruits and milk list includes choices that are 12 to 15 grams of carbohydrates. Some people who have diabetes use the glycemic index to select foods, especially carbohydrates. This method ranks carbohydrate-containing foods based on their effect on blood glucose levels. Talk with your dietitian about whether this method might work for you.

When planning meals, take into account your size and activity level. The following menu is tailored for someone who needs 1, to 1, calories a day. Embracing your healthy-eating plan is the best way to keep your blood glucose level under control and prevent diabetes complications. And if you need to lose weight, you can tailor it to your specific goals. Aside from managing your diabetes, a diabetes diet offers other benefits, too. Because a diabetes diet recommends generous amounts of fruits, vegetables and fiber, following it is likely to reduce your risk of cardiovascular diseases and certain types of cancer.

And consuming low-fat dairy products can reduce your risk of low bone mass in the future. If you have diabetes, it's important that you partner with your doctor and dietitian to create an eating plan that works for you. Use healthy foods, portion control and scheduling to manage your blood glucose level. If you stray from your prescribed diet, you run the risk of fluctuating blood sugar levels and more-serious complications. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.

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You should aim for 2. The charity Diabetes UK has tips on how to get active. Losing weight if you're overweight will make it easier for your body to lower your blood sugar level, and can improve your blood pressure and cholesterol. To know whether you're overweight, work out your body mass index BMI. If you need to lose weight, it is recommended for most people to do it slowly over time. Aim for around 0.

All other fruits count, too — just be sure to factor them into your carbohydrate servings. Breakfast is one habit of long-term weight-losers. Plain yogurt with fruit; nuts and fruit; or scrambled eggs and whole-grain toast are all diabetes-friendly breakfasts that will set up your daily blood sugar management for success.

Cut back on salt. Aim for less than 2, milligrams mg of sodium per day and less than 1, mg daily if you have heart disease as a way to help manage blood pressure and heart disease risk — a common diabetes complication. Try seasoning foods with dried herbs and spices instead. Aim to make at least half of your grain intake whole grains when you're managing type 2 diabetes. Diabetes-friendly options include brown rice, quinoa, percent whole-wheat bread, whole-grain pasta, barley, and whole farro.

Add fiber to your diet. Fiber-rich foods can also help you feel fuller for longer, possibly aiding weight loss. Regardless of diabetes status, women should get at least 25 g of fiber per day, while men need at least 38 g per day, Palinski-Wade says.

Low-Carb Dieting for Type 2 Diabetes If you are interested in going low-carb to better manage type 2 diabetes , there is some evidence that this type of diet plan is effective. It may also have mind-body benefits, as people said they were less stressed and happier between meals. While the benefits are exciting, if you do go low-carb, be aware of the risks, which include nutrient deficiencies.

Too much protein may also compromise kidney health, though research on the matter is mixed. Check with your physician or RDN for guidance on the optimal amount of carbs and protein for your diet. Similar to the Mediterranean diet , the DASH diet promotes fruits and vegetables, whole grains, fish and poultry, beans, nuts, and fat-free or low-fat dairy. Indeed, one study of adults with type 2 diabetes who followed a ketogenic diet for 10 weeks improved glycemic control and helped patients lower their dosage of medication.

Paleo diet The premise of the paleo diet is to eat like our hunter-gatherer ancestors, focusing on fruits, vegetables, nuts, lean meat, and certain fats. It eliminates grains, legumes, and most dairy. One small study in found that both paleo diets and the guidelines from the ADA improved glucose control in patients with type 2 diabetes — though the paleo dieters came out on top.

Summary Your diet is one of the main tenets of good diabetes management. Editorial Sources and Fact-Checking. May December Centers for Disease Control and Prevention.

June 11, Diabetes Educator. April 16, Diabetes Care. April American Diabetes Association. Myths About Diabetes. Advances in Nutrition. January Diabetes Medications and Alcohol Interactions.

December 28, University of Arkansas. Ice Creams, Vanilla.